What will you receive

The Calisthenics Beginner Workout Program

This Beginner Calisthenics Workout Program is the first stage of the Full Journey Program. The beginner program is the ultimate guide for beginners who wants to start their Calisthenics Journey seriously without any mistakes from the very beginning. The Program includes essential beginner information such as  tricks and tips that you need to know as a beginner. The beginner calisthenics workout program includes:

  • 4 workouts per week focussed on skills such as handstand & muscle-up and strength such as pull ups and push-ups!
  • Information about optimal training methods (dynamic vs statics and strength vs skill approaches)
  • Information about the optimal amount of reps, sets and rest periods
  • Training-principles
  • The mindset you should have & many more info!

Calisthenics Beginner Workout Program Requirements

Right now you probably have no/little experience of bodyweight training OR you want to start doing some calisthenics next to an other sport you are currently doing. Becoming a master of your own bodyweight takes time, but it all starts with the basics. We want to help as many people as we can, so therefore we made an entry level that is accessible for EVERYONE (men & women). This means that the requirements are zero. Many people ask us if calisthenics is not too hard for them, but NO. We started from zero, so you can too (see the testimonials). Requirements for this program:

  • 0 Push Ups, Dips or Pull ups 
  • 0 Squats, lunges or pistol squats 
  • 0 sec Handstand, Human Flag, Frontlever or Backlever
  • 0 sec plank, hollow hold & 0 situps or knee raises

 

Calisthenics Beginner

Workout Program Goals / Timeline

The beginner calisthenics workout program gives you goals that you need to try to achieve within 8- to 16 weeks months of time. You are working according a timeline which makes the program very unique and challenging. The goal is to complete all exercise goals so you can finish the first stage on the timeline and move on to the second one! These goals are split up in Strength goals and Skill goals. Research shows that you will get faster progress when you work towards goals. Some goals for this progam are as follows:

  • 20 Push ups, 8 Pull, 10 Dips  and 8 Assisted pistol squats;
  • 30 sec frog stand, 15 sec tucked Frontlever,  15 sec tucked Backlever and  10 sec vertical flag down (human flag)

See all program goals here 
See full timeline here 

40+ Instructional Videos

The most unique and super usefull aspect of this program is that every exercise is fully explained by an instructional video. This helps you to perform the exercises with right form and techniques. Also, every exercise is built up out of different levels that are shown in the video. Once you reach the first level you can move on to the next level. This makes it always challenging, no matter your current level!

Video example 1: Push ups on P-bar 
Video example 2: Dips
Video example 3: Pistol Squats 

Weekly Client Check-ins

It’s not that you buy this program and we are gone. No. We are here to support you and your journey This means we will coach you allong the way! After purchase, we will personally send you an e-mail to make everything clear for you.  After this E-mail you can check in by E-mail for 8 weeks in total. Why are we doing this?

  • To make everything clear about the program if you have any uncertanties during the program.
  • To motivate you to keep going if you seem to struggle to continue. We make sure that you get results!
  • To answer any questions you might have.

Online Digital Exercise Logbook

The Exercise Logbook that comes with the program is a very helpful tool that will help you to progress faster. It’s very easy to use with your phone or tablet! Our clients have seen this tool as one of the crucial aspects that made them succeed. The idea behind this logbook is that you can make the best out of every workout.

With every training your goal is to beat your own personal records. This makes every workout challenging and also really fun because you’ll get the feeling that you are progressing every day which will motivate you to keep on going!

24/7 support by us

We will guide you through your transformation and make sure you everything is clear for you! We want to help you obtain the best results you possibly can, so there we support you by:

✔ Priority Mailinglist
We wil put you on our priority mailing list. This means that we will answer your questions within 24 hours to maximize your progress during your journey.

✔ Sended Videos
If you wish to get feedback on your form or technique with a specific exercise you can send us a video and we will give you tips so you will be doing all the exercises correctly (because form is crucial!).

No Results? Get Your Money Back!

After all the positive stories that we get from our clients after purchase, we are 100% sure that this program will guarantee results IF properly followed for a consecutive period of time. So that’s why we give you the oppurtunity to try this program out risk free, for 30 full days.  If you,  for whatever reason, still find yourself not getting any results after 30 days, we will give you a 100% refund!*

Simply message us at info@calisthenics-family.com to claim your refund.

REVIEWS

Yudhistar Bedi
Beginner Program November 1, 2018
United States
yudibedi foto

“I just finished the 8-week beginner program. Before this, when I wanted to start Calisthenics, I was looking at youtube channels and instagram pages..”

Evi Woerdman
Beginner Program October 16, 2018
Nijmegen
40061546_262772537687012_4578670548831487973_n

“I never thought that Calisthenics would be possible for girls, but the beginner program makes this possible! I’m really enthousiastic about it…”

David Meija
Beginner Program September 2, 2018
Spain
IMG_20181206_131502_351

“All I can say is thank you! It’s a great routine and suitable for every beginner to make great results. You can notice the hard work and efforts they put in…”

Mathijs Wiering
Beginner Program August 10, 2018
Netherlands
mathijs

“The 8-week program, it certainly earned me a lot. I make handstands as if I’ve been doing them for years”…

Jeroen Rooijakkers
Beginner Program August 8, 2018
Netherlands
36512713_424518654623170_5195992099727605760_n

“I found this a good progam. Enough challange with all the different exercises. Every week again I had muscle soreness what I personally consider as..”

Akram El Missaoui
Beginner Program August 8, 2018
Netherlands
25ddce_b768df7564284d9da7b84bef4e7175fb~mv2

“After 8 weeks I realized both dreams and I am happy that I chose to start with this program. There are so many exercises that has helped me to get more functional, give more gains and I learned the Muscle up!..”

Wim Jansen
Beginner Program August 8, 2018
Netherlands
25ddce_cb0b8bb7659746ddb0da00bb380150bf~mv2[1]

“I use the beginner Calisthenics workout program now for a few weeks. The program works fine for me! Pro’s: Clear and well-structured program, Ideal to get acquainted with calisthenics, Helpful and clear instructional..”

Scott Hamelienko
Beginner Program August 8, 2018
United Kingdom
25ddce_bb65d2ac49f94cb0b6a868b16baf6d42~mv2[1]

“Hey guys really enjoyed the program! The workouts are really good but they aslo take some time. With stretching and everything it was taking nearly 1 hour and 30 mins sometimes, but it is defenitely worth it…

Mees Roest
Beginner Program August 8, 2018
Netherlands
25ddce_b09b22643fe04ca89004e4fff0f42a74~mv2[1]

“Hello, My name is Mees and I am 16 years old. 2 weeks ago I started with the 8-week beginner program. This program was completely new for me. An improvement to me? Hell yeah! With this program I started to..”

Juuso Jokinen
Beginner Program August 8, 2018
Finland
25ddce_1f81639053cc4c5d8f88f25cfe7c0684~mv2[1]

I really like your program. Easy to follow, not much equipment needed. I’m happy that I’ve bought the program from you. Kudos for making a good plan tho!…

Christopher Porto
Beginner Program August 8, 2018
United States
25ddce_ba320bae103a4924b86610d1965a6ec6~mv2[1]

I really do enjoy the program so far. I started off as a weight lifter and transitioned over to body weight exercise. For anyone who doesn’t have much time or equipment this program is perfect…

Frederico Morais
Beginner Program August 8, 2018
Portugal
25ddce_06d6565eda3b4aecbe9e535051b8c185~mv2[1]

“Calisthenics is the maximum exponent of personal development. Persistence, perseverance, pain, progress and achievement.. These are stages that the program helps you go through..”

Lieke van Erp
Beginner Program August 8, 2018
Netherlands
25ddce_6ac6197bb9e940228a25892aa5a7485b~mv2_d_1365_2048_s_2[1]

“For me personally, as a women, I find this program really challening. Despite this I still get really enthusiastic from this program because I see improvements in all the other exercises…”

Gericke Zondagh
Beginner Program August 8, 2018
South Africa
25ddce_02d2973a803c421a8ac2c7e35d129902~mv2[1]

“I started the program with a relatively good strength base, found the start of the program relatively easy however as my skill improved my functional strength also improved coming from a gym rat strength to..”

Bryan Kremers
Beginner Program August 8, 2018
Netherlands
November 2017 - Januari 2018

“I personally immediately noticed progress when I started the program. My push ups, dips and pull ups improved fast and therefore I felt so much better. The program is put together very well..”

Veerle Karsdorp
Beginner Program August 8, 2018
Netherlands
veerle

“I find your workout plan very clear! It is nicely designed and I think it’s great that you can click on a link directly to a video during when using the phone. I find the..”

Martijn Ruijterkamp
Beginner Program April 5, 2018
Netherlands
foto 1

“I am now able to do certain exercises that I would never thought off before I I started. The program is doable and the variety between skill and strength workouts is..”

Niels Polak
Beginner Program March 2, 2018
Netherlands
25ddce_a0e42a4a85614131a31f2ad80c6587ec~mv2[1]

“I am in my thrid week of the program and I love it! I just feel so much better now! I have found back the enjoyment of working out…”

Eva van der Horst
Beginner Program February 16, 2018
Netherlands
eva

“During the program I saw myself making progress every single week. Every week I felt myself becoming fitter and stronger. With this program I really pushed my..”

Koen Janssen
Beginner Program October 18, 2017
Netherlands
29402317_1300064800093986_8660212519094190080_n

“With this program it becomes very easy for anyone to start with Calisthenics the right way! You can make endless progressions with the level-system method…”

Frequently Ask Questions (FAQ'S)

The Beginner Calisthenics Workout Program is built up for 4 training sessions per week. It consists out of 2 strength training sessions and 2 skill training sessions. However this is not mandatory. You can see it as a cycle of 4 different sessions. So if you are only able to train 3 times per week that is also fine. Than the cycle will just continue in the next week.

If you don’t have access to a gym or a calisthenics park and you’ll train from home you need:
– A pull up bar (you can use a door pull up bar)
– Parallel bars or rings (to make dips)

The minimum age would be 14 y/o.  The maximum age would be 65 y/0. We have many clients from a young age but also an older age. The fact that you’ll train with your own bodyweight makes this program really save and accesabble at almost any age.

Yes you certaintly can. This program consists out of 4 workouts per week, but you can see this as a cycle of 4 different sessions. So if you have other sports that you also do (e.g. soccer, boxing, crossfit, bootcamp, gym etc.) you can just  do your own  training sessions in between the workouts of this program. However, for optimal progress it would be best to stick to this program only.

Yes you definitely will! People often say that it’s not possible to build muscle while training with your bodyweight only, but that is completely wrong. Naturally, the human body isn’t built to move barbells or dumbbells around. Muscle development and strength increase all comes down to the principle of “Progressive Overload”. When you train with your body, you have to apply a stimulus to your muscular skeletal system to tell it to grow by adding more resistance. This is easy to apply with bodyweight training because you can make it as heavy as you want by doing more reps, or doing new and harder exercises.

Yes and here is why: Did you ever noticed that all Calisthenics athletes are always lean and aesthetic?

This is because with Calisthenics training, you burn a lot of fat in comparison with other sports. Most of the Calisthenics moves are compound exercises. That means that several muscle groups have to work together. Therefore, your body will burn more calories as a fuel for the muscles.

In our program all workouts focus on both explosiveness & strength (low reps range) and hypertrophy & endurance (higher rep range). Applying this combination of training in every workout will contribute to muscle development and fat loss at the same time.

 

Yes, there are warm up and stretching exercises included before and after the workout to prevent injuries and increace your mobility and flexibilty. They are all supported with a video.

The difference is that the beginner calisthenics workout program is the first part (part 1) from all 4 parts of the Full Journey Plan

We recommend you to start with the Full Journey to get access to the complete program. This will save you money and you’ll get a better overview from the whole course.

Start your journey today!

Beginner program

  • Essential Beginner Information
  • Learn Foundations Of Calisthenics
  • Build Basic Bodyweight Strength
  • Gain Functional Muscle Mass
  • Lose Overall Bodyfat